It's the time of year again when we start to think about our "New Years Resolutions." Smoking, dieting, exercising and stress education often top the list. More importantly, though, is developing a healthy lifestyle. This not only reduces the risk for a number of diseases, but can also significantly improve the quality of life.
Heart disease is the number one cause of death among women. The incidence of heart disease rises in women after menopause and approaches that of men. By age 65, one in four women will develop heart disease. Lifestyle changes decrease this risk significantly. Diet, physical activity, Stress reduction, and smoking cessation not only decrease the risk of heart disease but other diseases as well, such as diabetes, hypertension, stroke, cancer and osteoporosis.
A prescription for good health should include:
Weight control
As we age, particularly women who are beyond the age of menopause, the percentage of lean body mass decreases and the percentage of fat increases. This slows metabolism and women start to gain weight mote easily. Controlling weight can decrease the risk for heart disease and diabetes mellitus. It also decreases the stress through the joints on our back, hips, knees, and ankles- which can slow the onset and decrease the severity of Osteoarthritis and other conditions.
Exercise
As little as 30 minutes a day of exercise will decrease your risk for heart disease and other ailments. Exercise can be moderate, divided throughout the day and incorporated into your daily activities. Walking is a great form of exercise! Diabetes, osteoporosis, hypertension and obesity are also decreased by regular exercise.
Stop Smoking
Lung cancer is the leading cancer killer among women and the leading risk factor for heart disease. As few as one to four cigarettes a day can increase your risk of heart disease. Passive smoke also increases your risk of heart disease and lung disease.
Nutritious Diet
Eat a balanced diet rich in fruits and vegetables, high in fiber, low in saturated fats and trans fats. There are many health benefits attributed to a healthy diet including a decreased risk of heart disease and diabetes. A diet rich in calcium and vitamin D can also decrease osteoporosis risk.
Stress Reduction
Depression and increased stress can be risk factors for heart disease, fibromyalgia, and chronic pain. Exercise and relaxation techniques can help.
And...don't forget about regular medical check-ups and screenings! A healthy lifestyle including being active, maintaining a healthy weight, eating a nutritious diet, not smoking, reducing stress and having regular medical checkups can benefit everyone and be a prescription for a Healthy New Year! For more information on helping you set a plan for a healthy new year, please contact one of our offices to make an appointment with one of our PT's.

Knee pain is one of the things we see the most in our clinics. Mainly because, belive it or not, the knee is a complex joint, with many moving parts that can be involved in pain or dysfunction.
Here are 5 common sources of knee pain, including cartilage, meniscus, ligament, tendon and arthritis problems.
1. CARTILAGE INJURIES (CHONDROMALACIA):
This disorder occurs most often in young adults and can be caused by injury, overuse, parts out of alignment or muscle weakness. Instead of gliding across the lower end of the thigh bone, the knee cap rubs against it, roughening the cartilage. The most frequent symptom is a dull pain around or under the knee cap that worsens when walking down stairs or hills. The disorder is common in athletes such as runners.
Treatment may include low-impact exercises and electrical stimulation. If these treatments don't improve the condition, arthroscopic surgery or other surgery may be necessary.
2. MENISCUS (SHOCK-ABSORBING CARTILAGE) INJURIES:
Generally, when people injure a meniscus, they feel some pain, particularly when the knee is straightened. Severe pain may occur if a fragment of the meniscus catches between the femur and the tibia. Swelling may occur soon after injury and the knee may click, lock, or feel weak. Although symptoms of meniscal injury may disappear on their own, they frequently persist or return and require treatment.
Treatment includes modalities and hands on treatment to control pain and swelling, with progression to Range of Motion (ROM) and muscle- strengthening exercises. If the tear is more extensive, it may require arthroscopic or open surgery.
3. LIGAMENT INJURIES:
Injury to the cruciate ligaments is sometimes referred to as a "sprain." The ACL (anterior cruciate ligament) is most often stretched or torn (or both) by a sudden twisting motion. The PCL (posterior cruciate ligament) and both Collateral Ligaments (MCL and LCL) are most often injured by a direct impact, such as in a football tackle. Injury to a cruciate ligament may not cause a lot of pain. Rather, the person may hear a popping sound, and the leg may buckle when trying to stand. A thorough examination by a doctor, physical therapist, or certified athletic trainer is essential.
Treatment for a ligament sprain like this also requires modalities and manual treatment for swelling and pain control, and in some cases, a brace to protect and stabilize the knee. A severely sprained or torn collateral ligament may be accompanied by a torn ACL, which usually requires surgical repair.
4. TENDON INJURIES:
Knee tendon injuries range from tendonitis (inflammation) to a ruptured (torn) tendon. If a person overuses a tendon during activities like dancing or running, the tendon stretches and becomes inflamed. Symptoms include tenderness at the point where the patellar tendon meets the bone and pain during running or hurried walking. A complete rupture of the tendon makes it difficult to lift the leg and is quite obvious when it occurs.
Treatment for tendonitis includes rest, elevating and icing the knee, plus medicines such as ibuprofen to relieve pain and decrease inflammation and swelling. If the quadriceps or patellar tendon is completely ruptured, a surgeon will reattach the ends. After surgery, the patient will be immobilized for 3 to 6 weeks and use crutches. 5. ARTHRITIS OF THE KNEE (OSTEOARTHRITIS):
Symptoms may include pain, swelling, and a decrease in knee motion. A common symptom is morning stiffness that lessens as the person moves around. Sometimes the joint locks or clicks when the knee is bent and straightened, but these signs may occur in other knee disorders as well.
Treatment includes pain-reducing medicines, such as aspirin or acetaminophen (Tylenol); nonsteroidal anti- inflammatory drugs (NSAIDs), such as ibuprofen (Motrin, Nuprin, Advil); and exercises to restore joint movement and strengthen the knee.
For more information on knee pain, please click on the link below to visit our injury guide on our webpage, or contact one of our offices to have your knee evaluated by one of our therapists.